6 Exercises for Hip Internal and External Rotation — Dani Winks Flexibility
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Internal hip rotation is a key part of preparing the body for birth. But how we access that rotation matters. Most of what’s taught focuses on femur-on-pelvis rotation—like turning the thigh inward or cueing “knees in” while seated. That can be a helpful first step, but it’s not the full picture. 👉 The real goal? Training pelvis-on-femur internal rotation. This is when the pelvis moves over a stable femur—like in a hip shift or asymmetrical lunge. This version is far more functional: it mimics
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